sorry to hear that Seb...was it just the last xc that pushed you over the brink, or was it sore before?
i went and pootled an evening 4 out. can feel some tightnesses. Tomorrow is a super easy day, a 4 and a 3. I always tread carefully when i have to edit the big man's schedule slightly, but even I occasionally have to!
I hope you blew a few kisses and did mini "smoking guns" with your fingers when you ran Dean, just to show how comfy you were. Probably a lot different to the usual types who use the treadmills there!
Bus, is it a game, or just training? If it's the latter, do you have to watch, or are you literally just the lift man?Would there be a prospect of you driving him there, us smashing off for the tempo , and being back by the finish? Or is that just plain bonkers
We could sneak it earlier....but all depends on your side of things old son.
fair dos! and depends what your friday double consists of! If not just 2 easy runs could be demanding, as I'm certain you'd not want to be dropping out for the my pace MP miles
I'm looking forward to it anyway. It sounds less tricky than the epic 14miler 2 years ago that ended with 3miles MP, and 3miles HMP
Nice blockbuster there SG, 14 miles of pure aerobic conditioning, lots of kudos for that one. Great HM session for the upcoming Wokingham smackdown.
I did 5mins, 3mins, 12 x 30 seconds, 3min, 5mins tonight. Not on the track as it was frozen so we did it around the top on the grass/mud. It was hardwork slipping and sliding everywhere. Was a good session though and pace was decent considering the conditions. 9.5miles in all. Was a bit like Bus' session pace wise for the longer reps, but the effort level doesn't do them justice! So a heatfelt well done from me there matey, I feel your pain!
treadmills. not my choice of location for a tempo session, so fair play Dean! The last time I used a treadmill was whilst on honeymoon in the US last year - I had a 2 hour long run to do when in Vegas and with the temps @ 45 degrees outside, an air conditioned gym was the only option. still sweated my arse off though. Great session though Dean - 2.30 for 800 on a treadmill is impressive.
nice runs and sessions Ric, Dachs, Bus and SG. I take it the injury has subsided then Bus? Echo what others have said - nice tempo intervals SG. Nice to see more time based intervals from you too
Fingers crossed you've grabbed the Achilles niggle early Seb. Here's hoping Dean's experience plays out for you and it's gone as quickly as it turned up.
easy 6 miles @ 6.30am for me this morning followed by a mixed pace 8*800 session this evening with odds ran at threshold and evens ran at 5k pace. over 14miles for the day so a damn good stretching session tonight too!
EDIT: XPost SS and Matt. Matt - I always do double days on my quality days. nice 30 - 45 mins early in the morning, then track/tempo in the evening.
Another storming session from you SS. How does a track get frozen though??
Deano, when I run at 7min miles on the treadmill everyone looks at me like I'm Mo Farah! So you must have been a right sight! Fair play, I'm always scared of falling off when I'm running quickly.
Johnas - greart day! Good areobic running and some speed work. Hope you feel OK tomorrow, I know how double can begin to take their toll... well on me anyway!
Cheers SS. Being doing the double days (easy AM/quality PM) for 3 months now and body is quite well adapted to it now. Will do 10 miles easy tomorrow night with the club which is nice and relaxed and then back to double day on Thursday.
Stevie, solid session yourself, did you take other grip footwear, or did you know the track might be frozen?
Johnas, you're crackin on nicely as well. And mentally those time sessions do feel easier sometimes....when you hear "6mins" you think, that's not long, whereas "over 1mile" just sounds longer! Maybe I'll approach the half as something like 13x5.50ish or something
No reason a track couldn't get frozen is there? Astro turf is described as "all weather", but if it's icy it's not useable, so i guess a track can certainly be the same. I remember seeing some slippy patches when I was doing a session on my track in quite low lights...had to be careful!
Matt, sounds some fast paces. Liked the 5.15! In the old days If i'd done a session like that I expect my first one would have been something like 5.00 pace, and the 10th one probably wouldn't have been distinguishable from the recovery
Just a 4 and a 3 today. Feel a bit tight in an area that's hard to describe, in between the hip and groin I suppose. But in better shape than after that last huge tempo 2 weeks ago...the day after was so crunky!
Yeah but then the 0.1 might come as a killer!
Hopefully that twinge is just a standard training ache and will go qucikly (but pleased you find it hard to describe the area between your hip and groin to us ).
Choice today - long run off-road or on? Off-road will be scenic and more interesting, and on-road (pavement) a bit more risk of ice, but looking at the forecast, might possibly be the last chance of some much needed road work for Wokingham for a while. Oh, and I've got new road shoes, which I've only done 5M in so far...
The 'all weather' track that I sometimes use gets gradually iced over on the inside lane as runners use it.
I know why it happens but this is not the place for a lecture on thermodynamics.
it was a ongoing anoyance that all weather astros were cancelled at the first sign of weather during my hockey days.
Astro's and tracks hold moisture, moisture freezes, moisture becomes ice, ice becomes an enemy to those who wish to stand upright, Dean tries to do reps on slippy track, Dean goes over on bend. Dean adds another moan about snow/ice to go with XC/grass. I think this is how it plays out
Weather for helsby HM at the weekend looks a bit bleak. Heavy snowfall for friday night. Hopefully the roads will clear but i imagine its going to be "chilly" to say the least. For those that remember last yrs race this the one SS, chingo and Addylad ran in high winds. So maybe next yr i stick with XC as a mid jan half probably is going to affected most yrs
a mid Jan half is asking for trouble!
We've been fortunate that our Mid Feb half has been fine the last 3 years. But I believe 4 years ago it was snowed off, and they moved it to May, which unfortunately had the hottest day of the year.
Thus making a course that people only do because it's a fast one, completely a write off!
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